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Dr. David Kim Kim Bariatric Institute

Meal Planning Tips

Planning out meals ahead of time is one of the most effective tools in attaining  weight loss goals. But it’s not always easy – it takes time, consistency, and creativity.

Let us help simplify the process! DFW Bariatric Institute is committed to providing compassionate treatment, excellent results, and comprehensive care (including helpful resources) to every single patient.

Check out our Meal Planning Tips below and our 6 Day Meal Plan – giving you all the tools you need to successfully plan your meals ahead of time, staying on track to your weight loss goal.

Begin with these 3 Simple Steps…

  1. Pick the ingredient from the list below
  2. Prepare the recommended portion size
  3. Incorporate the ingredient into your favorite recipe or check out our 6 Day Meal Plan for even more inspiration

Breakfast

Protein 3-5oz.
Eggs/whites
Canadian bacon
Low sodium Turkey sausage/bacon
Low-fat cheese (2% milk cheese)
Low-fat Greek yogurt
Low-fat cottage cheese

Starch 1 serving
Whole- grain Bread or tortilla
Basmati Rice
Hot/Cold Cereal (oats, barley, bran)

Fat 1 serving
Almonds
Walnuts
Peanut Butter
Avocado slices
Olive oil
Hummus
Salad dressing

Mid Morning Power-Up! BariEssential Protein Shake

Lunch

Protein 3-5oz.
Eggs/whites
Deli meat (turkey, chicken, roast beef)
Low sodium Turkey sausage/bacon
Low-fat cheese (2% milk cheese)
Pork tenderloin
Beans/Lentils
Seafood
Chicken breast/cutlets
Sirloin/Flank steak
90% lean ground beef or turkey

Veggies 1 serving
Asparagus
Bell peppers
Broccoli
Carrots
Cauliflower  
Mushrooms  
Onions  
Squash  
Zucchini

Fruit 1 serving
Apples  
Peaches  
Pears  
Pitted prunes
Grapefruit
Cherries  
Plums
Apricots  
Strawberries

Fats 1 serving
Almonds  
Walnuts  
Pecans
Peanut Butter  
Avocado slices  
Olive oil  
Hummus  
Salad dressing

Mid Afternoon Power-Up! – BariEssential Protein Shake

Dinner


Protein 3-5oz.
Deli meat (turkey, chicken, roast beef)  
Low-fat cheese (2%  milk cheese)  
Pork tenderloin
Beans/Lentils
Chicken breast/cutlets  
Sirloin/Flank steak

Veggies 1 serving
Artichoke
Cabbage  
Celery
Cucumbers  
Eggplant  
Salad greens  
Snow pea pods
Tomatoes

Fats 1 serving
Almonds
Walnuts  
Pecans
Peanut Butter
Avocado slices
Olive oil
Hummus

Portion Size & Prep Tips

Protein
3-5oz. Bake, grill, roast, broil, or use the crockpot to prepare your proteins. Flavor protein with dry herbs, low-sodium spices and low-sugar marinades. Avoid fried or breaded proteins.

Non-Starchy Vegetables
½ cup cooked, 1 cup raw. Avoid starchy vegetables: potatoes, peas, corn, winter squashes.

Fruits
½ canned fruit or
½ banana
1 small apple
½ grapefruit
1 cup cantaloupe (diced)
8 large berries, etc.

Starches
1 slice of bread
1 ounce of crackers
½ cup of cereal grain
¼ cup granola
1/3 cup rice or pasta
½ cup potato.

Fats
Limit fats to 2-3 servings per day; avoid unhealthy fats such as cream, lard, butter. 1 serving of fat should = 5g fat. Some examples include: 1 tsp. oil, 1 Tbsp. regular salad dressing, 2 Tbsp. reduced-fat salad dressings, 1/8 avocado, 6 almonds, 1 Tbsp. peanut butter.

You’ve Got This!

Meal Planning takes creativity, dedication, and flexibility. So have fun with it! Incorporate seasonal ingredients, trade recipes with friends, and share your favorite dishes with family, neighbors, and coworkers. Celebrate the  healthy, nourishing changes you are making in your body. And for even more inspiration, take a look at our 6 Day Meal Plan.

 

*consult your physician before making any dietary changes

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